July 25th, 2024 By Garth McCormack

Date: 7/25/2024

PAX: @Constitution @Othello @Murtaugh @Uncle Floyd @SS Minnow

Q:Maddog

6 of H-burgs finest showed up in the Ridge’s gloom to get a little better this a.m. via a stolen Crossfit WOD.

0530 arrived, disclaimer was given, and off we went on a mosey around the parking lot into Warm-o-rama.

Warm-o-rama:

SSH, Abe Vigodas, MCs, ISTs

Beatdown:

The Stolen Crossfit WOD went like this:

-400m run (from ticket booth to tennis court flag pole)

-45 air squats

-30 lunges

-30 Reach for the Stars

-25 KB swings

-25 WW2s

-10 man makers

-15 burpees

400m run

Repeato x2

 

Mary:

-squirm, LBC, superman ISO, plank

 

Announcements:

-Passport challenge

-HEC starts in September.

Prayers:

-Continued prayers for Avery Pigg- Strength and guidance for her and her family in this difficult time

-Deadhead’s mother-continued healing and strength

-first responders, teachers, military

-For all the unspoken prayer requests.

 

-Always an honor to lead the men of F3 Harrisburg. Well done to Murtaugh for completing 2 full rounds. Well done to Othello for pushing himself the entire time and staying on Murtaughs heels. Thanks to Constitution for supplying the 4th F (funky fresh tunes) and showing up while nursing his injury. Props to Uncle Floyd and SS Minnow for their solid work and putting in a full 45 minutes of effort.

Keep showing up, keep pushing, keep supporting one another.

Grace and peace,

MadDog

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